Meditation has numerous mental health benefits, like reducing stress and anxiety. Experts say that getting distracted is normal, and recommend starting with short sessions.
The first time Marcelle Hutchins sat down to meditate, she put on a guided session, relaxed her shoulders and tried to close her eyes. She lasted two minutes. 'I had a deadline, and I thought, ’I don’t know if I can sit still this long,'' said Hutchins, who was working as a radio journalist. At the urging of her father, a longtime practitioner, she tried again and managed to finish a 10-minute video on her third attempt.
When you inevitably get distracted — everyone does — notice the thought or urge to move, acknowledge it and bring your attention back to where you are. Instead of judging yourself, get curious for a minute about the nature of restlessness, Brach said. Ask yourself, 'What does it really feel like if I want to jump out of my skin?' Then take a long, deep breath, and sit for one more minute. If you still want to move, then move. But Brach recommended doing so mindfully.
It takes a bit of experimentation to find the style of meditation that works for your particular body, mind and personality,' she said. Luckily, there's a universe of free meditation resources online. 'Nobody reading this needs to go buy anything,' she said.
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